Here’s a detailed guide for a healthy, low-calorie “diet soup”—light, filling, and easy to customize. I’ll also give a simple recipe you can make in 30 minutes.
1. Principles of a Diet Soup
A good diet soup is:
- Low in calories but high in volume → helps you feel full.
- High in fiber → lots of vegetables, legumes, or whole grains.
- Moderate in protein → lean meat, tofu, or beans.
- Low in added fat → use minimal oil or butter.
- Flavorful → herbs, spices, and broth instead of cream or heavy sauces.
2. Example Ingredients
- Vegetables: Carrots, celery, zucchini, cabbage, spinach, kale, cauliflower, bell peppers
- Protein: Chicken breast, turkey, lean beef, lentils, beans, tofu
- Flavor: Garlic, onion, ginger, parsley, cilantro, basil, thyme, rosemary
- Liquid base: Low-sodium vegetable or chicken broth, water with seasonings, or tomato juice
3. Simple Low-Calorie Diet Soup Recipe
Ingredients (Serves 4)
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 1 zucchini, chopped
- 1 cup green beans, cut into 1-inch pieces
- 4 cups low-sodium vegetable or chicken broth
- 1 can (14 oz / 400 g) diced tomatoes
- 1 tsp dried thyme or Italian seasoning
- Salt & pepper, to taste
- Optional: 1 cup cooked shredded chicken or beans for protein
Instructions
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until fragrant (~3 minutes).
- Add vegetables: Stir in carrots, celery, zucchini, and green beans. Cook 2–3 minutes.
- Add liquid & seasonings: Pour in broth and diced tomatoes. Add thyme, salt, and pepper.
- Simmer: Bring to a boil, then reduce heat and simmer 15–20 minutes until vegetables are tender.
- Add protein: Stir in cooked chicken or beans, simmer 5 more minutes to heat through.
- Serve: Garnish with fresh herbs if desired.
Tips & Variations
- Bulk up without calories: Add cabbage, spinach, or mushrooms.
- Spicy version: Add chili flakes, jalapeño, or a dash of hot sauce.
- Meal prep: Store in airtight containers in the fridge for 3–4 days or freeze in portions.
- Creamy without cream: Blend part of the soup with a stick blender for a smooth texture.
💡 Pro tip: Diet soups are perfect for intermittent fasting or calorie-controlled diets because they fill your stomach without spiking calories. Pair with a small portion of whole-grain bread for a satisfying meal.
If you want, I can also make a “super low-calorie 1-week diet soup plan” with different flavors each day to keep things interesting while losing weight.
Do you want me to do that?
